Master The Romanian Deadlift

RESEARCH indicates a punch starts from force development in the lower body. The lower-body needs to be strong to transfer this energy to the hips, through the core and to the fist to deliver forceful punches. This is what we call the kinetic chain.

In our data analysis, we discovered strong relationships between jump height and medicine ball throw distance. This suggests the higher you can jump, the harder you can punch.

Additionally, the ability to produce force in the lower-body is important to run at high speeds during your conditioning. The faster you can run, the more strain you can put your muscular and cardiovascular system to improve fitness.

One of the main moves to develop lower-body strength and speed is THE ROMANIAN DEADLIFT!

Benefits of the Romanian Deadlift

Develops the posterior chain, this is important to improve function of glutes and hamstrings, as well as strengthening the lower back and core. This is important for athletes as the posterior chain is not strengthened through traditional boxing methods, therefore the Romanian deadlift can also reduce the likelihood of injury.

Movement assessments show that boxers are quad-dominant athletes and find it difficult to hinge at the hips, this means that the glutes can become under-active. The Romanian deadlift is a great tool to learn the hip-hinge pattern.

Promotes a forceful hip extension, which important transferring force generated from floor to the hips and through to the core.

Develops core strength, this is important for rotational velocity and effective mass.

A large eccentric component to the lift will strengthen hamstrings and glutes, this develops an effective stretch shortening cycle whilst reducing the likelihood of injury.

Three tips to increase your punch power

WHO doesn’t want to punch hard? I think no matter whether you’re a world class boxer, a mother of three or eight-year-old kid, if you were given the choice to be able to punch harder, you’d choose it, right?

Punching is probably the best way to defend yourself as well if you ever needed to.

After retiring from boxing in 2012 being an undefeated professional and Olympic bronze medallist, I’ve either taught people or taught trainers how to teach thousands how to punch, and box, in the Box ’N Burn gyms in Los Angeles and with our Box ’N Burn Academy.

When I was a fighter, punching hard was one of my biggest assets. Teaching people how to punch hard can be pretty simple. I have noticed one of the hardest things to teach people, believe it or not, is how to breathe when boxing. It’s pretty natural to think holding breath, tensing up and swinging your arm will make you punch hard, but actually this will prevent you from punching hard. It will make you slower, use more energy and decrease natural power.

With these three tips, you will have no problem increasing your punch power. Watch below:

If you want to learn more about how to box and teach boxing check out our certification course: www.boxnburnacademy.com

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Boxing News spent Friday afternoon at Chris Eubank Jr’s gym in Brighton, as, overseen by his father, he prepared for his July 15 clash with Arthur Abraham. Watch exclusive footage of the Eubanks at work here.